Muscles of the neck are arranged in the form of two triangles - anterior, and posterior, respectively. The anterior triangle is limited by the lower jaw, the sternum and the sternocleidomastoid muscle, and the main muscles are the sternocleidomastoid and stair muscles.
The posterior triangle is confined to the clavicle, sternocleidomastoid and trapezius muscles. The main muscles working in the posterior triangle are the trapezius muscle of the back, the longest, semi-axial, belt muscle of the head.
The neck muscles, in addition to their basic work (flexion-extension, and rotation of the neck), also strain with the usual support of the head in one position. Therefore, you may often feel the pain and numbness of the neck after a long time at the computer, or an activity that requires you to concentrate a lot.
Check out 6 stretches moves to relieve a tight, sore neck.
Sit comfortably on a chair, leaning against his back with the entire back surface. Relax your neck and shoulders. Throw your head back so that your chin is looking up. Return to the starting position and repeat five times. Then slowly tilt your head forward, trying to press your chin to your chest. Do not lift your shoulders or slouch. Also, repeat five times. Turn your head to the left, as much as possible without the feeling of discomfort, trying to see your left shoulder. Go back to the starting position and turn your head to the right. Do five repetitions in each direction.
Turns with hands
Stand with your feet width apart, straighten your arms straight to the sides, brush your hands into fists, and take your thumbs as if you are showing the "class!" Sign Turning your head to the left, lift your left hand's thumb up, and lower it with your right. Look at the thumb of the left hand and stay in this position for a few seconds to feel the stretching of the muscles of the neck and shoulder girdle. Repeat the same in the other direction. Do five repetitions.
Stretching the neck and shoulders
Place elbows on the table. Lean forward, slightly bending your neck and back. Press your chin closer to your chest while straightening your spine. You will feel the tension of the muscles between the shoulder blades and in the lower part of the neck. Hold in this position for 1-2 seconds. Go back to the starting position to rest a little, and follow the exercise four more times.
Suspension for the head
This way to relax the strained muscles of the neck was opened by the American surgeon Andrew Taylor, who is still considered the founder of osteopathy. One day he fell asleep in the garden, his head resting on the children's swing. Half an hour later when he woke up, he was surprised to find that his neck did not hurt anymore. To build such a design at home, you can use any fabric, fixing its ends, for example, on the ironing board. The suspension should be at a height of 2-5 centimeters from the floor or other horizontal plane on which you lie, and be so wide that it covers the entire surface of the head. You can slightly shake it, so that it moves the head from side to side. Lie so for 10-15 minutes, watching the feeling of lightness in the neck and shoulders. At this time, you can and read, but it's better just to take a nap to the relaxation was complete.
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